How to Lose Weight in a Week

To lose weight, you need to make sure you’re eating less and exercising more in order to burn more calories than you consume. This can be difficult if you don’t know where to start, which is why we created this guide to help you find the best 7-day diet plan that can get your weight loss going in no time at all! Whether you want to shed those last few pounds before your wedding or just feel healthier, read on to learn the fundamentals of losing weight without spending too much time in the gym or preparing unhealthy foods at home!

Start Exercising - No Excuses!

Exercise helps your body metabolize food and break down stored fat. If you want to lose weight, however, it’s not enough just to start exercising—you have to exercise regularly. A mere 5-minute workout is not going to make much of a difference if it’s done once. Start by working out for at least 15 minutes, three times per week and gradually work up from there. The trick is consistency; don’t forget that slow and steady wins the race! In case you need some inspiration: take a look at these celebrities who lost significant amounts of weight by starting with just a few minutes of exercise each day.

Plan Meals and Snacks So You Don’t Overeat

You don’t need to starve yourself to lose weight. But you do need to plan ahead, especially at dinner time. Instead of planning on eating dinner at 7 p.m., make plans for 6 p.m. and eat every three hours afterwards until bedtime. If you get hungry between meals, wait until your next scheduled meal or snack time—and then choose something healthy for that meal or snack that won’t add calories and sabotage your weight-loss efforts (such as Greek yoghurt with fruit instead of cookies). It’s okay if snacks are larger than meals—they should be! That helps stave off cravings and prevent overeating later on.

Stop Eating Junk Food

A lot of diets rely on depriving you of your favourite comfort foods. If you’re trying to lose weight, it’s a good idea to give your body what it craves: whole foods like healthy fats, proteins and carbs—and lots of them. That means no more treats, processed snacks or fast food. As much as possible, make sure each meal has fruits and veggies; these are nutrient-dense superfoods that have been shown time and again to be integral for overall health. A great way to get started is by filling half your plate with non-starchy veggies at every meal. These should include salad greens (like spinach), cauliflower, broccoli and green beans—all excellent sources of fibre and vitamins like vitamin C and K.

Create a meal plan

A little planning goes a long way. Many studies have found that people who don’t plan their meals are more likely to overeat, not cook healthy foods and feel guilty about what they eat, according to research published in Appetite in 2011. So, instead of binging on your go-to takeout every night of your seven-day diet, create a weekly meal plan with healthier alternatives like grilled chicken and veggies or tacos with veggie-filled corn tortillas and guacamole. Take time at Sunday dinner to map out meals for each day of your diet so you won’t fall into temptation or skip breakfast because you’re too tired at work.

Eat Mindfully While Avoiding These 3 Traps

If you’re struggling with your weight and looking for ways to quickly lose weight, it’s tempting to restrict your calorie intake. But restricting yourself isn’t an effective way of losing weight—and it often leads to overeating later on. The next time you feel like eating mindlessly, try these strategies instead: Make sure you really want it: Before giving in to temptation, check if you’re actually hungry or just bored and looking for something to do, says registered dietitian Andy Bellatti, MS, RD. If it turns out that you are just feeling bored or stressed out, go ahead and indulge with some mindless snacking—but try not to make a habit of always using food as your outlet when emotions take over.

Stay Positive - Change Takes Time

Everyone wants instant results when it comes to weight loss. Whether it’s with fitness or diet, it always seems like people want what they can’t have. There is no way you can lose 10 pounds of fat in one week. It simply isn’t possible unless you are willing to do some very drastic things such as fasting for over two days, smoking cigarettes or going on drugs such as cocaine and heroin! If you want sustainable weight loss results, take a less extreme approach and make lasting lifestyle changes that will help you lose weight slowly and healthily. You will notice significant improvements within just 7 days of following these tips

Improve sleep quality

It’s more important than you might think. Sleep is an overlooked component of weight loss, but it’s arguably one of the most important. Sleep deprivation has been shown to lead to an increased likelihood of weight gain. In fact, in one study, people who slept less than four hours per night consumed more calories and had a harder time keeping it off, compared to those who slept between seven and eight hours per night. The same goes for diet: A review study found that dieters who skimp on sleep also tend to eat more unhealthy foods than those who get enough shut-eye—and even lose sight of their goal weight long before reaching it.

Stay hydrated

One thing people forget when they're trying to lose weight is how important staying hydrated is. If you've cut out sugar-filled drinks, make sure you drink plenty of water or herbal tea. Not only will staying hydrated boost your metabolism, but it will also help curb your appetite. When you're dehydrated, your body can sense that it's losing a significant amount of water, and it reacts by slowing down metabolic processes to conserve fluid. If you don't have enough water in your system, all those calories can start adding up and making you feel even hungrier than before—even if you aren't actually hungry!